Kim is an outstanding ultra trail runner and head of the Sassquad trail runners. She recently set the record for the fastest known time on the “Long Path”. https://www.sassquadtrailrunning.com/

Warmup mile. Track drills. 3×100. Anyone running a half marathon to marathon do at race pace 2-5×1000 with 200 jog. For 5k-10k. Start out with 4×300 at 5k pace with 100 jog. Take 2:30 break. Then next set do at three seconds...